The 2016 CrossFit Games Open is live! It is our goal to get 75+ CrossFit DNR athletes signed up. Please click the link above and register now. This is a chance to not only support your Box, but also to show your progress year to year. The first work out will be release on 2/25/16
Freedom WOD Classes
Warm Up:
EMOM for 5 mins
8 Box Jumps beginner/intermediate
12 Box Jumps intermediate/advanced
Strength:
Week 5 of squatting everyday
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.
Metcon:
Partner WOD teams of 2
5 min cap per station
400 Double Unders
200 Sit Ups
100 Ball Slams
50 Thrusters 115/75
25 m Bear Crawl
Only one partner can work at a time.
If you finished before 5 min cap, remaining time to rest.
Elite Competition Class
1. Conditioning
30 Front Squat, 155/105
15 Muscle up
20 Front Squat, 155/105
10 Muscle up
10 Front Squat, 155/105
5 Muscle up
2. Conditioning
EMOMx16
4 rounds of:
Min 1: 12/9 calorie Ski Erg
Min 2: 15/12 calorie Assault Bike
Min 3: 18/15 calorie Row
Min 4: 50 Double unders
